TWENTY-SECOND Week

Exercise 86:

  • a)     Lying on your back. Feet together and securely hooked or held.
  • Arms stretched over your head; fingers stretched upwards as far as possible.
  • Before starting, close your eyes, concentrate for a few seconds and stretch out fully.
  • b)    In a quick movement, raise your upper body and place your hands under your calves or under your ankles to increase the stretch.
  • Try to touch your knees with your forehead.
  • Return to the initial position slowly.
  • Exhale fully when you sit up; inhale when you lie down.

Exercise 87:

  • a)     Suspended from a horizontal bar.
  • Legs well apart and outstretched. Toes pointed to the floor.
  • Stretch out fully.
  • b)    Cross your legs as shown, then return to the initial position (spread out).  Repeat for the desired number of times.
  • When you have finished your exercises remain suspended for a full minute and think about your spine becoming longer.

Exercise 88:

  • a)     Sitting position.  Right leg spread out as far as possible.  Left leg folded back as shown.
  • For stability, hold your left ankle and lean your right hand on the floor as shown.
  • b)    Lean forward and try to touch your right knee with your forehead.  Exhale through the mouth while bending.
  • To stretch further, grasp your ankle with your left hand and your foot with your right hand.
  • Inhale through the nose when returning to the initial position.
  • Continue with your usual energy and vigour.

Exercise 89:

  • a)     Suspended on a rib-stall facing in. Hands well apart.
  • Legs and feet together.
  • Think about your spine becoming longer.  Think about your increased strength and agility.
  • b)    Swing your legs to the right and upwards as far as possible.
  • Return to centre and stop to stretch downwards.
  • Now swing to the left and upwards. Stay close to the rib-stall.
  • When you have finished your exercises remain suspended for a minute. This is an excellent exercise.

Exercise 90:

  • a)     Lying on a bench. Feet securely hooked or held by a friend.
  • Upper body hangs over the edge of the bench as shown.
  • Fingers intertwined at the nape of the neck.
  • b)    Twist to the right.  Return to centre.  Then twist to the left.
  • Increase this twist gradually.
  • Let your effort grow a bit each day.
  • Do your exercises with the zeal of a neophyte.  With courage. With vigour, with Determination.

TWENTY-THIRD Week

Exercise 91:

  • a)     Sitting on your heels. Arms stretched upwards.
  • Grasp your hands to increase the stretch to your spine.
  • b)    Exhaling through the moth, bow down reverently as shown.
  • Stretch forward for three seconds while holding your breath.
  • Inhaling through the nose, return to the initial position.  Once there, stretch upwards again.

Exercise 92:

  • a)     Stretch out on your back.
  • Arms outstretched over your head, hands open and palms up.
  • Legs together, concentrate and stretch.
  • Bring your right knee up towards your chest forming a ninety degree angle (90)
  • b)    Bring your right knee over to the left until it touches the floor next to your left leg. Return to centre and lower your knee.
  • Now stretch your leg as much as possible.
  • Then do the same exercise with the left leg.
  • Always aim for Excellence.

Exercise 93:

  • a)     Sitting position. Feet hooked or held securely; knees bent.
  • Hands behind your head; elbows thrown back.
  • Upper body inclined mid-way between the lying and sitting position.
  • b)    Twist to the right.  Stretch.  Return to centre and twist to the left.
  • Don’t move briskly.  Increase the degree of your stretch gradually.  In other words, twist as far as you can but don’t push it.

Exercise 94:

  • a)     Suspended on a Swedish rib-stall or a horizontal bar.
  • Legs together. Stretch out Completely.
  • To surpass yourself is to go beyond perfection.  It is to aim for the impossible.
  • b)    Quickly raise your knees to your chest.  Keep them there for a few seconds.
  • Return your knees slowly and stretch downwards for three (3) seconds.
  • I like to repeat this poem “It’s the time, one gives to his body, that defines, its strength, resistance and agility”.

Exercise 95:

  • a)     Sitting on a bench and board as shown.
  • Legs stretched out and taut.
  • Feet hooked or held securely. Head straight.
  • Fingers intertwined at the nape of the neck.
  • b)    Lean backwards over the edge of the bench as far as possible, inhaling through the nose.
  • Hold your breath as you stretch.
  • Return to the sitting position, exhaling through the mouth.

TWENTY-FOURTH Week

Exercise 96:

  • a)     Suspended on a horizontal bar.
  • Arms parallel; thumbs wrapped around the bar.
  • Cross your feet at the ankles. Relax, loosen up.
  • b)    Quickly bring up your knees to your chest while exhaling.  Raise them as high as possible.
  • Then, slowly, lower your knees, inhaling through the nose.
  • When you have finished your exercises, remain suspended for a full minute in Total Concentration.
  • This exercise is done by champions to strengthen the abdomen and to flex the spinal column.

Exercise 97:

  • a)     Lying on your back.
  • Arms outstretched over your head.  Hold a bar.
  • Legs slightly apart. Stretch! A bit more! And again!.
  • b)    Sit up Briskly.
  • Once in the sitting position, stretch upwards energetically but without giving a jerk.  Stretch for three (3) seconds.

  • c)     Exhaling fully, continue your movement and place the bar as far as possible in from of your feet.
  • Exhale again and try to touch your knees with your forehead.
  • Hold your breath and stretch forward vigorously.
  • d)    Return to initial position, pulling the bar along your body.  Inhale deeply through the nose.
  • Once on your back, stretch your legs and arms and for a few seconds.
  • You are coming to the end of the course.  Double your efforts.  Do your exercises at full potential.  Your body can achieve remarkable Agility.

Exercise 98:

  • a)     This is a basic exercise; The bridge.
  • Lying on your back.
  • Legs bent at the knees; feet flat on the floor.
  • Hands placed next to your head fingers pointing towards your shoulders.
  • b)    By pushing energetically with your fingers and your feet, raise yourself, inhaling through the nose.
  • Raise yourself as high as possible as you through your head back, and hold your breath.
  • Lower yourself slowly exhaling through the mouth.
  • With practice, you could form a bridge supported your thumbs and your toes.

Exercise 99:

  • a)     Suspended on a Swedish rib-stall or horizontal bar.
  • Hands well apart.
  • Before starting, concentrate completely.  Think about the extension and flexibility of your spinal column.
  • The perfect execution to this exercise give very beneficial results.
  • b)    In a quick and decided movement, bring up your knees to your chest.  Once there, swing them to the right keeping your feet together.
  • Return your knees to centre and lower your legs to an outstretched position.
  • Start the exercise over but this time swing your knees to the left.
  • Exhale while raising your knees.  Inhale while lowering them.
  • When you have finished your exercises remain suspended for a full minute. Loosen up! Relax!

Exercise 100:

  • a)     The last exercise but not the least.
  • Buttocks on a bench or foot stool as shown.
  • Feet hooked or held securely.
  • Arms parallel and outstretched over your head towards the floor.  Hold a bar in your hands.  Stretch out your body fully.
  • b)    Pull yourself forwards and stretch upwards for three (3) seconds.  Exhale as you pull yourself up.  Inhaling through the mouth, slowly lower the bar as close to the floor as possible, but without touching the floor.

Congratulations for having completed the regular course.  Perhaps you’d like to continue the course? Or maybe you have decided to devote a few minutes a day to your training from now on.

When we have to make big decisions in life, we are usually left alone.

“Berthelet” Method for Growth.

Sequencing exercises

“I’d rather get a stiff neck from aiming too high than have a hunched back for aiming too low”

As of the fourth month of training, I advise that you add the following four sequencing exercises.  Work on your spinal column in all directions, slowly and effectively.  Increase your strength and flexibility.

Sequencing no. 1

  • 1.     Upwards
  • 2.     Forwards
  • 3.     Upwards
  • 4.     Backwards
  • 5.     To the right
  • 6.     Upwards (centre)
  • 7.     To the left
  • 8.     Upwards (centre)
  • 9.     Start Over!

Sequencing No. 2

  • 1.     Right arm
  • 2.     Centre
  • 3.     Left arm
  • 4.     Centre
  • 5.     Right Leg
  • 6.     Lying flat out stretch fully
  • 7.     Left leg
  • 8.     Lying flat out stretch fully
  • 9.     Start Over

Sequencing No. 3

  • 1.     Centre
  • 2.     Right side
  • 3.     Centre
  • 4.     Left side
  • 5.     Centre
  • 6.     Twist to the right
  • 7.     Centre
  • 8.     Twist to the left
  • 9.     Centre

Upper Body Bent Forward:

  • 1.     Twist to the right
  • 2.     Centre
  • 3.     Twist to the left
  • 4.     Centre
  • 5.     Start Over!

Sequencing No. 4

  • 1.     Stretch out completely
  • 2.     Forwards
  • 3.     Stretch out completely
  • 4.     Backwards
  • 5.     Stretch out completely
  • 6.     Start Over!

Before ending, I invite you to think about this text I found at the Abby in Oka, Quebec home of the white monks of Notre-Dame of the lakt is called:

1.     The biggest handicap is fear.

2.     The most beautiful day is today.

3.     The easiest thing is to fool yourself.

4.     The biggest mistake is to quit.

5.     The worst fault is selfishness.

6.     The best distraction is work.

7.     The work weakness is discouragement.

8.     The best teachers are children.

9.     The greatest need is good sense.

10. The lowest emotion is jealousy.

11. The best gift is forgiveness.

12. The best acquaintance is God.

13. The most beautiful reality in the world is Love.

The End!

<<BACK |

1,2,3,4,5,6,7,8,9,10, part 1, part 2), part 3), part 4), part 5), part 6)

Filed under: 100 ExercisesJournal 1





Like this post? Subscribe to my RSS feed and get loads more!

Possibly related posts